Gymnastics: side support

Start in back support position and rotate 90 sideways taking the weight on one arm.Keep the free arm straight.Hold the balance in a side support position and raise the upper leg to form a ‘star’ shape.Return to back support position.

Starting situation. A, standing upright, side on to the face of B. One flexed knee raised. B face on to the side of A. Inside hand takes the lower back of A. The outside hand, palm upwards, takes the flexed knee of A. Grip. Becomes a variation of cradle supporting. B places palm of the inside hand on the lower back of A. This becomes a lifting force. The palm of the outside hand, "upwards", is placed under the raised knee of A. This becomes a lifting and a turning force. A places their inside hand on the inside shoulder of B. Works when gymnast A stands side on to the inside shoulder of B, and at a right angle to B. Gymnast A raises one flexed leg; (same leg as the side the support is standing) and places their inside hand on the inside shoulder of B, to stabilise the take off. Gymnast B pushes the palm of their inside hand onto the lower back of A. The outside hand grips under the knee joint of the raised leg of A. Gymnast A, at take off , flexes the supporting leg and co-ordinates :- 1. A powerful vertical hop. 2. A push down on the inside shoulder of B. 3. A swing of the free arm "forward and up". 4. A pull back of the head to "look for the floormat". Gymnast B co-ordinates with A on the timing of the take off and :- 1. Lifts, pushes upwards and supports with the inside hand (or arm across ) the lower back. 2. Lifts and turns gymnast A with the outside hand, from under the flexed knee of A. At the top of the take off, gymnast A sees the floormat early and pulls into a Tuck shape, to rotate backwards. Gymnast B holds on to A with the inside support hand, (or arm across the back) to help A to control their landing.

Support stands to the non leg side of the gymnast and supports weightbearing shoulder placing one hand on each side of the arm.

Start in back support position and rotate 90 sideways taking the weight on one arm.<BR>Keep the free arm straight.<BR>Hold the balance in a side support position and raise the upper leg to form a ‘star’ shape.<BR>Return to back support position.<BR>

Gymnast performs Face Vault over a two section box from a short run up.<BR>Support sits on the box on the side of the gymnasts back and head.<BR>The support holds the (left)shoulder and offers lift and security aiding the gymnast on to their feet.

From a short run and hurdle step the gymnast dives forward to place hands, a shoulder width apart, on to a two section box.<BR>Keeping legs extended and the hips high the feet are brought inside of hands in a pike position.<BR>The support, standing to the side, places hands on to the shoulder and lifts stopping forward rotation.<BR>Gymnast lands on mat in flexed position.

Hopping: Variations: on the spot and travelling; free leg lifted in front, with high knee; free leg stretched behind; free leg out to side. Change supporting leg.

Sit in a wide straddle.<BR>Reach to the right foot with the right arm.<BR>Bring the left arm over the head keeping the shoulder high.

Start with hands and feet on the mat and bounce into a half-tuck position with the weight taken on the top of the feet.<BR>Bounce back into a front support position with top of the feet on the mat.<BR>Bounce immediately, off the top of the feet, rotating the legs through 180 under the right arm whilst supporting the body weight with the left arm.<BR>Complete the movement in a back support position. <BR>

Starting in a crouch take the weight on arms and thrust legs backwards into front support position.<BR>Bounce back into pike shape with feet landing near to hands.<BR>(Through Vault Practice)

May be seen to happen in pair work when one gymnast prepares to arrest the motion of a limb; or catch limbs of a partner, in order to create a gymnastic image, or present a gymnastic idea within a routine.

Starting in long sit rock back into shoulder balance<BR>Bring legs to touch hands on the floor forming a straddle position.<BR>Extend back to shoulder balance.<BR>Rock back to long sit.<BR>

Teach Squat Shape Balance with weight on hands.

Teach side gallop, ie &quot;faster&quot; side step.<BR>Push off &quot;take off&quot; leg harder into the side step and &quot;close together&quot; to gallop.

p>Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

From a short run and hurdle step on to a spring board the gymnast dives forward to place hands, a shoulder width apart, on to a three section box.<BR>Keeping legs extended and the hips high the feet are brought inside of hands in a pike position.<BR>The support, standing to the side, places hands on to the shoulder and lifts stopping forward rotation.<BR>Gymnast lands on the floor with flexed knees and hips.

From a short run and hurdle step on to a spring board the gymnast dives forward to place hands, a shoulder width apart, on to a three section box.<BR>Keeping legs extended and the hips high the feet are brought inside of hands in a pike position.<BR>The support, standing to the side, places hands on to the shoulder and lifts stopping forward rotation.<BR>Gymnast lands on the box top.

Starting situation. A stands upright and side on to the face of B. B stands upright, in a wide base,and face on to the side of A. Grip. A grips the inside shoulder of B, with palms down. B places the inside hand palm on the lower back of A. The outside hand, in undergrasp grip,under the raised flexed knee of A. Base. A wide upright and firm stance. Works when gymnast A stands side on to the inside shoulder of B. Gymnast A raises one flexed inside leg, and places their inside hand, palms down, on to the inside shoulder of gymnast B. The outside arm is kept low and straight. Gymnast B pushes the palm of their inside hand on to the lower back of gymnast A. Their outside hand grips under the knee joint of the raised leg of A. Palm upwards in an undergrasp grip. Gymnast A flexes the support leg and then co-ordinates a vertical hop, a firm press down on the inside shoulder of B,and an arm swing &quot;forward and up&quot; of the free arm. Gymnast B co-operates with the timed take off, by lifting and pushing with the inside hand on the lower back of A, and by lifting vertically under the flexed knee of A, with their outside hand. Gymnast B lifts A from the vertical hop,and thereafter lowers A back to the starting situation. N.B. This becomes the starting situation for a Pitched Backward Somersault later in the course.

Teach Modified Bridge (bridging between shoulders and heels; hand placement as for Backward Roll) into Full Bridge.

Lie in a stretched position with the upper hand placed on the floor near the waist.<BR>Raise both legs and commence a rocking movement.<BR>Rock three times and return to long lie.

Commence with arms horizontal taking weight on bent left knee and extended right leg. Lower left shoulder and roll to the left taking body weight across shoulders. Exit to weight on right knee and with left leg extended to the side.

Start in a front prone position with hands on the mat by the waist line.<BR>Extend arms raising chest and rock forward taking the body weight on the chest.<BR>Push hard with the arms, tuck and land on feet.

Starting situation. A face away from B. B face on to the back of A and close to A. Grip. B grasps the upper arms of A in a forward overgrasp grip. Base. Legs wide apart sideways or in a Lunge position. Works when gymnast A stands in front of, and close to B. Face away from B with arms held wide and tense. Gymnast B stands behind A, face on to the back of A. By taking hold of the upper arms of A in a forward overgrasp grip, B prepares to lift A. Gymnast A co-ordinates a vertical jumping action with B executing a Lifting action.

Gymnast adopts 'take-off' position for overswing. Hands on corners and head below box top<BR>Supports, in a kneeling position, show hand placement.<BR>Near hand to shoulder. Far hand to small of back.

Counter Tension.(static) The two gymnasts may lean towards and onto each other whilst remaining in contact with each other. A state of equilibrium may be achieved by pushing against each other and holding the static image created. The two gymnasts may lean towards each other :- Face to Face. Side to Side. Back to Back. or combinations of these situations. Propping Actions. Propping actions may occur when a base gymnast uses tense limbs to prop up the weight of a top gymnast and create a counter tension idea.

From a short run into hurdle step jump off spring board placing hands forward, a shoulder width apart, on a three section box.<BR>Fingers must point forwards.<BR>Jump, with hips as high as possible, bringing extended legs to the side of the arms<BR>Transfer weight across the box to land facing forwards with flexed knees and hips.